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At Goal & Maintaining + Transition to Maintenance

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  FORUM:   Introduce Yourself to Team Forum
TOPIC:   Great at losing, but I STINK at maintaining... 


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NUOVAELLE
NUOVAELLE's Photo SparkPoints: (44,289)
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8/29/12 3:10 A

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Welcome to the team and congratulations on your weight loss!
I think everyone is scared of maintenance especially if you've had the ugly experience in the past of regaining the weight. I believe the most important thing in this stage is to control our mindset. You don't have to be afraid of the scale standing still but to make this your new goal! That's the point of maintenance, right? Stay mindful of what you're eating, keep exercise in your weekly schedule and stay active in the team. We're in this together and I think we're in the right place.
Good luck!

Eleni (Sparkfriends call me Elle) from Greece
Eastern European Time (EET), Greece (EST+7)

"Winner is not the one who never fails, but the one who never quits!"
"Be kind. For everyone you meet is fighting a hard battle." - Plato



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MJREIMERS
MJREIMERS's Photo Posts: 3,192
8/28/12 10:27 P

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Welcome! It's not easy to maintain. I lost 45 lbs, that was about 10 lbs too much. I basically stopped logging and put 20 lbs back on. I have now lost the 10 and am presently in my weight range. I find I still have to log food and exercise daily to stay accountable. I find that I really have to stay in my calorie range, too. I am also in my mid 40's and my metabolism has taken another dive!
Hang in there and add 100 calories at a time. This will help monitor your maintenance without going "crazy." If you do well, add another 100 calories. I believe in moderation and will "splurge" on occasion. If I didn't, I'd totally fall off the healthy lifestyle way of life.



~Mako~


9 Days until:  Oklahoma 1/2 Marathon
 
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MJZHERE
Posts: 624
8/26/12 7:20 P

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Welcome! I too am new to the team - reached my original goal and decided to lose 6 more (5 now). I am in my fifties - have yo-yoed my entire life and only this May did I realize that the problem isn't getting myself to go on another diet - the problem was yo-yoing! You would think this would be obvious (especially if you knew me), but I had missed it my whole life. So this time I have done a whole lot of thinking about my life and I really think my mindset is what kept me on this roller coaster. Just one example - the holidays, Nov and Dec, meant it was time to add lbs. New Year meant start thinking about getting them off. By Spring, summer coming meant diet time. So I have started to address the thinking behind the actions - and planning for those times coming. Losing the weight this time I really saw having the goal and then, having a specific plan is what helped me. So I am trying to do that now ahead for maintenance. One thing that I also noticed is that in the past I seldom enjoyed reaching my goal - just always moved it to a lower weight and always, no matter what size, thought of myself as "large." So now I am losing 6 lbs under my goal, telling myself I look good when I look in the mirror (no matter what other voices in my head may say), trying to change my thinking to the truth that at 5'7", 129 is actually, (can I say it) on the thin side.


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LJR4HEALTH
LJR4HEALTH's Photo Posts: 32,265
8/14/12 8:10 P

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emoticonto the team and to maintenance stage

For me its all about not going back to my old habits and that is when I fail this time I know its different for me I have change my mind set there is not end date to this journey of mine I still weigh in daily and keep track of it on google 15 to keep track I log my foods about 80% time I read labels and try to make the best choices available to me at the time Moderation is so far working for me even though my PCP gave me a new goal weight to attain.

What works for one person may not work for another

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Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

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MNJONES2
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8/14/12 3:28 P

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Well I cant eat many more calories - about 150 is all.




ELECTRALYTE
ELECTRALYTE's Photo Posts: 10,207
8/14/12 3:09 P

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I wish I could eat more calories! I really can't. emoticon

“it's been up to me to inspire me.”
~ Eric Clapton ~

"Atheism is a non-prophet
organization"
~George Carlin~

“When the power of love overcomes the love of power, the world will know peace.”
~Jimi Hendrix~

"A dream you dream alone is only a dream. A dream you dream together is reality."
~John Lennon~

70 lbs. done!


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MNJONES2
MNJONES2's Photo Posts: 2,016
8/14/12 10:51 A

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Welcome - when I hit maintenance I slacked off too fast and gained 5 lbs back.... I need to still watch what I eat and exercise regularly (Like I didnt already know that). For me the key is think HEALTHY choices not just weight loss choices. Yes I can eat more calories, but what kind do I eat? the fruit or the candy bar?

This is a great team, and there is help throughout all of sparkpeople. Anytime you ask for help, need a suggestion or a friend. Log on.



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TINAJANE76
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8/14/12 6:17 A

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I'm at just over five months into maintenance and am nowhere near being a pro at it, but I can tell you that it does get just a bit easier over time. In addition to all of the great suggestions that the others have already given you, I can tell you that the mental shift that I'm finally beginning to feel is amazing. When I first started maintaining I was, like you, terrified. I had lost and regained weight at least a half a dozen times before (once more than 100 pounds) and was really beginning to think that pattern was my life's destiny--but I am so determined not to let that happen this time and so far I'm succeeding.

When I first started maintaining, I came here to ask for help from other longer-term maintainers and got a lot of good advice. One great piece was to increase calories gradually. I have to admit, it took me a little while to actually start doing that in part because I was afraid I'd gain weight and in part because I hated the idea of losing the thrill I got when I saw a lower number on the scale. But after a while, I took the plunge and started adding another 100 calories to my day and guess what? After 100 calories, I was still losing. After another 100 calories, I was still losing. After ANOTHER 100 calories, I was STILL losing, albeit only ever so slightly. I'm still experimenting with my maintenance levels to see where I'll need to be in the long-term but it's a great feeling to know that I've been able to add all of these calories and the sky hasn't fallen. Which leads me to the scale....

I still weigh myself every day. At one point I was a bit worried about this habit, that it might turn into an obsession, but it's actually been a very useful tool for me. Weighing daily helps me see how my body responds to different food and eating patterns as well as my body's natural ups and downs. It's helped me to identify where I need to keep my calories based on my activity level and just how liberal I can get with my treats without seeing more than a one or two day blip on the scale. It's also helped me to reframe my attitude about losing vs. maintaining. I admit that scale does sometimes dictate my mood and it's been tough to get used to not seeing the numbers go down anymore. But now instead of getting excited about a lower number, I'm getting excited about seeing the SAME number. Every day the scale reads the same as it did the day before is a triumph for me because I've never been this consistent before. Of course I do still have ups and downs but I'm not swinging as wildly as I have in the past.

I hope some of this is helpful to you. Like some of the others have said here, maintenance, like weight loss, is not a one-size-fits-all process so you'll need to do some experimenting to find what works best for you. Try what some of the people here have suggested. If something works for you, keep it. If it doesn't, experiment with something different. You'll find solid ground. You just might have to work at it a bit before you feel comfortable there. Good luck!

Edited by: TINAJANE76 at: 8/15/2012 (08:14)
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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OOLALA53
OOLALA53's Photo Posts: 7,972
8/14/12 1:50 A

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The more drastic the plan a person uses to lose, the harder it is to maintain. I used a plan that never changes on the outside, but that I can alter as I go. I'm relatively steady right now.

Maintenance is much like what you're doing now, except for about a fist-sized volume more of dense food total a day. And maybe five events a month when you eat about 25% more than you normally would. These are just ballpark guesses, but I'd bet it's what to boils down to for most people.

Fix what you know are basically good meals, enjoy them, and avoid most random eating. You are going to do it this time!

BTW, the weight doesn't just "come back on." It's important to acknowledge that we usually stop doing the things we know are going to keep us on track when we gain. Very rarely do people eat similarly to their weight loss diet and gain weight back. This is how you live now!

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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1,574 Days since:  I began the NO S lifestyle
 
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LITTLEBO
LITTLEBO's Photo Posts: 1,197
8/13/12 9:50 P

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Welcome, MISSIFISH. I stink at maintenance, TOO! What I learned in the short time I have been IN mainenance is that I it isn't a walk in the park, I have to work just as hard at is as I did at losing. I chose an eating plan that I knew I wouldn't change once I "got there" to my goal weight, my plan is to eat the same way, just a little more. AND I have learned "don't panic". It will take time to figure it out, but I need to give myself a break and not be so hard on myself if I gain a little.

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Slow and Steady Wins the Race!

Healthy eating is the end goal. Losing weight is a bi-product of it.


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MOBYCARP
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8/13/12 9:34 P

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MissiFish,

Welcome to the team!

There are a lot of different strategies for maintaining. You'll need to figure out which ones work for you. What dominates my current thinking on maintenance is adjustments. Life just doesn't stay still. When I started maintaining, I added more calories. Then more. Then still more . . . it felt like it took forever to find how many I needed to eat to stop losing.

But it wasn't forever. My exercise level didn't stay constant, and those calories needed to be cut again . . . and again . . . and again. And then added back. And added. And cut. You get the picture.

I understand that some people can just pay attention to how full they are and eat appropriately. I'm not one of those people. I have to weigh and measure and count calories, carbs, fat, and protein.

Some days I have to shut myself off when I still feel like eating. Other days I have to scrounge for an extra 100 or 400 calories to eat to make minimum, when I would otherwise be satisfied. That *might* be the start of my body telling me how much it wants to eat . . . but I don't trust it. I've been successful with tracking, and adjusting targets when the weight strays too far in one direction or the other.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


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MYSTERY-LADY1
MYSTERY-LADY1's Photo Posts: 10,050
8/13/12 7:03 P

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Make "YOU" a priority today!





ELECTRALYTE
ELECTRALYTE's Photo Posts: 10,207
8/13/12 12:43 P

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emoticonemoticon

“it's been up to me to inspire me.”
~ Eric Clapton ~

"Atheism is a non-prophet
organization"
~George Carlin~

“When the power of love overcomes the love of power, the world will know peace.”
~Jimi Hendrix~

"A dream you dream alone is only a dream. A dream you dream together is reality."
~John Lennon~

70 lbs. done!


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4A-HEALTHY-BMI
4A-HEALTHY-BMI's Photo Posts: 5,852
8/13/12 12:32 P

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Hey there, we're glad to have you here!

Here's a recent thread where another new team member asked for comments and suggestions about how to transition into maintenance:
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=-1x1111x49331830


Then, when she had more specific questions, it ended up turning into this thread, here:
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=0x1111x49405485


There is lots of good advice and suggestions on both of those threads.

It takes people different amounts of time to adjust to maintenance, but the two key ingredients I've seen are 1) tracking your weight or whether your jeans fit or something and 2) changing what you're doing if you find you're regaining

As long as you do those two things, you can gradually start to add back in calories (maybe 100 or 200 per day each week) or decrease cardio a little (if you've been doing it 2-3x/day like a maniac). When you see your weight begin to stabilize you'll find out what levels are appropriate for you to maintain.

The main thing is to throw the same amount of energy and creativity into this that you used to get the weight off. There is no one-size-fits-all solution. You may have to experiment a little to find the strategies that work best for you.

Congrats!

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Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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Goal 155 +/- 3%


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MISSIFISH
MISSIFISH's Photo Posts: 472
8/13/12 11:20 A

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Hi Everyone,

After joining SP in december 2011, I lost the 18 pounds I needed to, and reached my goal weight this month. I'm thrilled to be a "maintainer" but I've tried maintaining before, and I'm not great at it. I do think that SP has given me a lot of tools and support, so I hope I'll be able to keep the weight off this time.

In the past, I've found losing weight a challenge, but it is actually something I'm pretty good at. I enjoy the constant feedback from the scale, I like monitoring myself. The problem is, when I feel like I've "arrived" I start to fall back into bad habits.

My highest weight was 198 - (I'm 5/2", but I was also 9 months pregnant - STILL way too much for even a pregnant petite person). After I gave birth, I hovered in the 170's, until I decided to work hard to lose it. I got to the healthy BMI range, but then gained right back up with my second pregnancy. A second round of weight loss, and I was again back to a healthy range, but over time, I started to rise again. The nail in the coffin was that we did a kitchen remodel. After eating out for 6 months, I found myself 18 pounds overweight AGAIN. That is when I joined SP.

I feel like a different person now. I've learned a lot here, and I feel fitter than ever (I never did much exercise in the past, and now thanks to my sparkfriends, I'm ADDICTED). I'm still scared though - I have NO IDEA how to maintain, and so I'm here, asking for help.

I really don't know how to do this. I'm so scared to gain again that I'm still eating at my weight loss calorie range. My original goal was 125, and this morning, I was at 123.8. I am scared to see the scale stay still, and I think I have a lot I could learn from you all.

Any suggestions/advice are welcome. I'm glad to be here, I just want to STAY here!

"This kind of situation does not call for freaking out!"
~ grover


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